Anyone want to shape up in 2018? A continuing journey.......

Thoughts_Arrive

This fitbit is cool. Liking the sleep stats.
I need more time in deep sleep, no wonder I don't feel refreshed when I wake up.

curmudgeoness

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

Legs: (google these for images, etc.)

-- walking lunges (hold dumbbell in each hand)

-- split squats (same)

-- one-legged deadlifts

-- sumo squats with dumbbells

-- side lunges holding weight (start standing feet together, step out to side and bend at hip and knee, kind of like stretching)

-- step-ups

No machines needed for any of those. I just did all of these, actually -- I'm in a hotel with the usual crap exercise facilities. It's not the same as squatting 500 pounds, but it doesn't sound like you're at that point,anyway. :-) (neither am I)

Core -- get a stability ball (also called a Swiss ball). Use it for crunches. You also can do sort of reverse crunches -- get in plank position with shins on the ball, pull feet toward you like a reverse crunch. You also can do pike-ups with the ball, but I'd wait on those, LOL.

Core with dumbbells -- you can do oblique exercises, I do tons of these. Stand, feet together, dumbbell in one hand at your side. Bend sideways as far as you can go, keeping core tight, lift back to upright position. Do 12-20 on one side, then switch sides.

Core with a weight/ plate: hold the weight in your hands as you do crunches, but lift your shoulders straight up off the floor instead of up and forward, holding the weight up in the air over your head when you are in starting position (lying down). Once these no longer feel like you are dying, LOL, have your arms with the weight extended out on the floor above your head when you are lying down (so you are increasing the length of your lever, as it were, making this MUCH harder).

If you are new to core exercises, yes, you WILL be sore for a few days. DOMS is "delayed onset muscle soreness," usually the second day after the activity will be when you are most sore. This will lessen as your body gets used to the new activities.

Please, please, start easy. Lots and lots of "weekend warriors" and formerly sedentary people who forget that they aren't as young as they used to be tear into intense exercise and hurt themselves straight away. Slow and steady will work much better, I promise.

Thank you for taking the time out to type that out haha.
I am struggling to visualise the first core exercise.
I have a stability ball, had to deflate it and box it as I have no room for it. Bought it years ago.
Yes, I will definitely start light as I am 34 and my body seems to be slower these days to recover and I'm picking up more injuries.

@Thoughts_Arrive

https://www.youtube.com/watch?v=1yNGURS7gOM

curmudgeoness

Not for beginners, LOLOL -- I think my trainer made me do these to entertain the rest of the gym:

https://www.youtube.com/watch?v=4YOKVI9aSjE

Thoughts_Arrive

curmudgeoness said:

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

Legs: (google these for images, etc.)

-- walking lunges (hold dumbbell in each hand)

-- split squats (same)

-- one-legged deadlifts

-- sumo squats with dumbbells

-- side lunges holding weight (start standing feet together, step out to side and bend at hip and knee, kind of like stretching)

-- step-ups

No machines needed for any of those. I just did all of these, actually -- I'm in a hotel with the usual crap exercise facilities. It's not the same as squatting 500 pounds, but it doesn't sound like you're at that point,anyway. :-) (neither am I)

Core -- get a stability ball (also called a Swiss ball). Use it for crunches. You also can do sort of reverse crunches -- get in plank position with shins on the ball, pull feet toward you like a reverse crunch. You also can do pike-ups with the ball, but I'd wait on those, LOL.

Core with dumbbells -- you can do oblique exercises, I do tons of these. Stand, feet together, dumbbell in one hand at your side. Bend sideways as far as you can go, keeping core tight, lift back to upright position. Do 12-20 on one side, then switch sides.

Core with a weight/ plate: hold the weight in your hands as you do crunches, but lift your shoulders straight up off the floor instead of up and forward, holding the weight up in the air over your head when you are in starting position (lying down). Once these no longer feel like you are dying, LOL, have your arms with the weight extended out on the floor above your head when you are lying down (so you are increasing the length of your lever, as it were, making this MUCH harder).

If you are new to core exercises, yes, you WILL be sore for a few days. DOMS is "delayed onset muscle soreness," usually the second day after the activity will be when you are most sore. This will lessen as your body gets used to the new activities.

Please, please, start easy. Lots and lots of "weekend warriors" and formerly sedentary people who forget that they aren't as young as they used to be tear into intense exercise and hurt themselves straight away. Slow and steady will work much better, I promise.

Thank you for taking the time out to type that out haha.
I am struggling to visualise the first core exercise.
I have a stability ball, had to deflate it and box it as I have no room for it. Bought it years ago.
Yes, I will definitely start light as I am 34 and my body seems to be slower these days to recover and I'm picking up more injuries.

@Thoughts_Arrive

https://www.youtube.com/watch?v=1yNGURS7gOM

Thanks.
My ball is way bigger than that. Not sure if I can do it on what I have.
I've done planks before, holding for 1 minute before collapsing. I find push ups leaves my core sore.

curmudgeoness

And, @Thoughts_Arrive -- dude, 34?!?!? I'll be 50 next month. It just keeps getting better....

oftenreading

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

Legs: (google these for images, etc.)

-- walking lunges (hold dumbbell in each hand)

-- split squats (same)

-- one-legged deadlifts

-- sumo squats with dumbbells

-- side lunges holding weight (start standing feet together, step out to side and bend at hip and knee, kind of like stretching)

-- step-ups

No machines needed for any of those. I just did all of these, actually -- I'm in a hotel with the usual crap exercise facilities. It's not the same as squatting 500 pounds, but it doesn't sound like you're at that point,anyway. :-) (neither am I)

Core -- get a stability ball (also called a Swiss ball). Use it for crunches. You also can do sort of reverse crunches -- get in plank position with shins on the ball, pull feet toward you like a reverse crunch. You also can do pike-ups with the ball, but I'd wait on those, LOL.

Core with dumbbells -- you can do oblique exercises, I do tons of these. Stand, feet together, dumbbell in one hand at your side. Bend sideways as far as you can go, keeping core tight, lift back to upright position. Do 12-20 on one side, then switch sides.

Core with a weight/ plate: hold the weight in your hands as you do crunches, but lift your shoulders straight up off the floor instead of up and forward, holding the weight up in the air over your head when you are in starting position (lying down). Once these no longer feel like you are dying, LOL, have your arms with the weight extended out on the floor above your head when you are lying down (so you are increasing the length of your lever, as it were, making this MUCH harder).

If you are new to core exercises, yes, you WILL be sore for a few days. DOMS is "delayed onset muscle soreness," usually the second day after the activity will be when you are most sore. This will lessen as your body gets used to the new activities.

Please, please, start easy. Lots and lots of "weekend warriors" and formerly sedentary people who forget that they aren't as young as they used to be tear into intense exercise and hurt themselves straight away. Slow and steady will work much better, I promise.

Thank you for taking the time out to type that out haha.
I am struggling to visualise the first core exercise.
I have a stability ball, had to deflate it and box it as I have no room for it. Bought it years ago.
Yes, I will definitely start light as I am 34 and my body seems to be slower these days to recover and I'm picking up more injuries.

@Thoughts_Arrive

https://www.youtube.com/watch?v=1yNGURS7gOM

Thanks.
My ball is way bigger than that. Not sure if I can do it on what I have.
I've done planks before, holding for 1 minute before collapsing. I find push ups leaves my core sore.

Of course they leave your core sore - that's what happens when you first start. It's expected. 

Also, "my ball is way bigger than that" made me snicker. 

oftenreading

curmudgeoness said:

Not for beginners, LOLOL -- I think my trainer made me do these to entertain the rest of the gym:

https://www.youtube.com/watch?v=4YOKVI9aSjE

I think I need to get one of those balls. That looks fun. I kind of suspect that I'd need someone to hold the ball while I get my feet up, though

Thoughts_Arrive

oftenreading said:

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

curmudgeoness said:

Thoughts_Arrive said:

Thanks dude.
How can I do legs and core without a machine?
I only have the dumbells and 28kgs worth of weights.

Legs: (google these for images, etc.)

-- walking lunges (hold dumbbell in each hand)

-- split squats (same)

-- one-legged deadlifts

-- sumo squats with dumbbells

-- side lunges holding weight (start standing feet together, step out to side and bend at hip and knee, kind of like stretching)

-- step-ups

No machines needed for any of those. I just did all of these, actually -- I'm in a hotel with the usual crap exercise facilities. It's not the same as squatting 500 pounds, but it doesn't sound like you're at that point,anyway. :-) (neither am I)

Core -- get a stability ball (also called a Swiss ball). Use it for crunches. You also can do sort of reverse crunches -- get in plank position with shins on the ball, pull feet toward you like a reverse crunch. You also can do pike-ups with the ball, but I'd wait on those, LOL.

Core with dumbbells -- you can do oblique exercises, I do tons of these. Stand, feet together, dumbbell in one hand at your side. Bend sideways as far as you can go, keeping core tight, lift back to upright position. Do 12-20 on one side, then switch sides.

Core with a weight/ plate: hold the weight in your hands as you do crunches, but lift your shoulders straight up off the floor instead of up and forward, holding the weight up in the air over your head when you are in starting position (lying down). Once these no longer feel like you are dying, LOL, have your arms with the weight extended out on the floor above your head when you are lying down (so you are increasing the length of your lever, as it were, making this MUCH harder).

If you are new to core exercises, yes, you WILL be sore for a few days. DOMS is "delayed onset muscle soreness," usually the second day after the activity will be when you are most sore. This will lessen as your body gets used to the new activities.

Please, please, start easy. Lots and lots of "weekend warriors" and formerly sedentary people who forget that they aren't as young as they used to be tear into intense exercise and hurt themselves straight away. Slow and steady will work much better, I promise.

Thank you for taking the time out to type that out haha.
I am struggling to visualise the first core exercise.
I have a stability ball, had to deflate it and box it as I have no room for it. Bought it years ago.
Yes, I will definitely start light as I am 34 and my body seems to be slower these days to recover and I'm picking up more injuries.

@Thoughts_Arrive

https://www.youtube.com/watch?v=1yNGURS7gOM

Thanks.
My ball is way bigger than that. Not sure if I can do it on what I have.
I've done planks before, holding for 1 minute before collapsing. I find push ups leaves my core sore.

Of course they leave your core sore - that's what happens when you first start. It's expected. 

Also, "my ball is way bigger than that" made me snicker. 

I thought it may sound funny lol

The Juggler

Thoughts_Arrive said:

The Juggler said:

I'm starting to get back at it. Took up golf a few years and, since then, all the free time I used to spend going to the gym was primarily used on golfing or practicing on the range and stuff. 

Need to shed some pounds and put some muscle back on...seems like there's a lot of good info in this here thread. 

yay

Please stop being an internet troll. My feelings are hurt. 

Thoughts_Arrive

The Juggler said:

Thoughts_Arrive said:

The Juggler said:

I'm starting to get back at it. Took up golf a few years and, since then, all the free time I used to spend going to the gym was primarily used on golfing or practicing on the range and stuff. 

Need to shed some pounds and put some muscle back on...seems like there's a lot of good info in this here thread. 

yay

Please stop being an internet troll. My feelings are hurt. 

nay

Thoughts_Arrive

I did weights today. My arms feel dead.

oftenreading

Thoughts_Arrive said:

I did weights today. My arms feel dead.

Good! That’s how they’re supposed to feel. 

When I first started climbing, I would climb my guts out for the whole class. At the end I would go back to my car and sit in the driver’s seat and wonder if I would even be able to lift my arms to drive home. They felt like cooked noodles  

Thoughts_Arrive

oftenreading said:

Thoughts_Arrive said:

I did weights today. My arms feel dead.

Good! That’s how they’re supposed to feel. 

When I first started climbing, I would climb my guts out for the whole class. At the end I would go back to my car and sit in the driver’s seat and wonder if I would even be able to lift my arms to drive home. They felt like cooked noodles  

I could barely wash my hair and blowdry it. 
It would be easier with a buzzcut but I don't want to chop off my long locks :-( 

curmudgeoness

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

I did weights today. My arms feel dead.

Good! That’s how they’re supposed to feel. 

When I first started climbing, I would climb my guts out for the whole class. At the end I would go back to my car and sit in the driver’s seat and wonder if I would even be able to lift my arms to drive home. They felt like cooked noodles  

I could barely wash my hair and blowdry it. 
It would be easier with a buzzcut but I don't want to chop off my long locks :-( 

Ah. Now is a good time to mention the importance of stretching -- for upper body too. It's not just something you do before or after running. Speaking as an old lady, I'd urge you to start developing that habit now. Staying flexible only becomes harder with age. :-)

rgambs

Still doing 2 hours every morning but Sunday.  Getting leaner and stronger slow and steady.  Losing 50lbs was really hard.  People say maintaining weight loss is harder, but I don't find that to be the case at all.
My average pace over a 3-5 mile run has come down to about 7m:30s and I'm seeing muscle growth speed up a little with a decreased lifting volume.  Slow and steady for the winter, try to bulk without the bulge, and then in spring I'm going to try to cut down to visible abs.  Probably not going to get there, but I will be looking better than ever for swim season either way.

curmudgeoness

@rgambs I think maintaining weight loss is easier if you have been doing what you are doing -- adding lean mass as you go.

rgambs

curmudgeoness said:

@rgambs I think maintaining weight loss is easier if you have been doing what you are doing -- adding lean mass as you go.

That's a good point, and true for several reasons.

Moderation in my diet has been a hard fought battle, but I'm in a pretty comfortable groove right now and I'm glad for it, I'll ride as long as I can and keep it as a blueprint for the future.  
I have been really walking the line with bulimia for years and I expect to have to battle those tendancies again at some point.

curmudgeoness

rgambs said:

curmudgeoness said:

@rgambs I think maintaining weight loss is easier if you have been doing what you are doing -- adding lean mass as you go.

That's a good point, and true for several reasons.

Moderation in my diet has been a hard fought battle, but I'm in a pretty comfortable groove right now and I'm glad for it, I'll ride as long as I can and keep it as a blueprint for the future.  
I have been really walking the line with bulimia for years and I expect to have to battle those tendancies again at some point.

Well, for what it's worth: I've not had issues with bulimia, but I am female and have had my share of disordered eating issues and body image issues.

Perhaps the biggest benefit I've reaped from the last two years (when I began working with a trainer, lifting regularly, being more thoughtful and purposeful about my exercise) has been the mental benefit. My relationship with food has improved dramatically. It helps that I'm lean enough and active enough that "cheat days" are good for me, of course. But I changed my diet with an eye to giving my body what it needed instead of yielding to every craving -- and the cravings actually went away. And my fitness improved. And my appearance improved. Which caused my feelings about myself to improve, which left me feeling motivated to treat my body better....

So an unanticipated consequence was that I managed to break out of my rut. Perhaps you have done the same?

Thoughts_Arrive

curmudgeoness said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

I did weights today. My arms feel dead.

Good! That’s how they’re supposed to feel. 

When I first started climbing, I would climb my guts out for the whole class. At the end I would go back to my car and sit in the driver’s seat and wonder if I would even be able to lift my arms to drive home. They felt like cooked noodles  

I could barely wash my hair and blowdry it. 
It would be easier with a buzzcut but I don't want to chop off my long locks :-( 

Ah. Now is a good time to mention the importance of stretching -- for upper body too. It's not just something you do before or after running. Speaking as an old lady, I'd urge you to start developing that habit now. Staying flexible only becomes harder with age. :-)

Noted.

Thoughts_Arrive

Today I did my second session of weights. Sore but good. 
I find shoulder exercises (shoulder press and lateral raise) the hardest to do, I struggle on the 7th/8th rep out of 10 reps in the set.